From raising core body temperature to mobilization and stabilization of joints to activating the muscles and grooving into the movement patterns for that day, a proper warm up should prime the body for activity. In fact, it may even feel like part of the workout itself.
Many of these elements of our warm up are often forgotten. Jogging on the treadmill or hopping on the stair master for 10 minutes before strength training does raise our internal body temperature, but it isn’t properly activating the muscles or providing the necessary mobility or stability practice.
In the case of a specific activity, such as competition level weightlifting, a warm up may have to be more specific. However, since many of us are working toward similar fitness goals: gaining strength, losing body fat, and overall feeling healthier, we can start with a more general approach to a proper warm up.
Next time you’re in the gym, give the following sequence a try before your workout!
1. Cat-Cow x5
2. Dead Bugs x5/side
3. Glute Bridge x10
4. Kneeling Hip Flexor Mobs x5/side
5. Wall Slides x10
6. Open Book Mobilization x5/side
7. Squat to Stand x10
8. Spiderman Lunges x5/side
Not sure what some of these exercises are? Check out the video for a demonstration!
Questions? Comments? Is there a topic you’d like to see a blog post or video about?
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Key Word: Warm-Up